Bhizimisi yehutano yakakwana inogona kuwedzera mutsva mutsva kumitambo yakajairika
Dzidzira mabhora-anozivikanwawo sehutano hwemafitness, kumira kwebhora, kuenzanisa mabhora uye Swiss balls-dzakawanda zvizere zveplatable mipira inoyera kubva pane masendimita 55 kusvika ku75 masentimita uye inoshandiswa mumhando dzese dzemuviri, kusanganisira machira, yoga, Pilates uye general exercise. Iko kune chaiyo mhando dzakawanda dzezvikwata zvinoshandiswa zvinoshandiswa muhutano, asi nokuda kwezvinangwa zvechikamu chino, tichatarisa kune izvo zvinoshandiswa zvikuru.
Kudzidzira mabhora kwakanga kusiri kuumbwa naJoseph Pilates , uye havakwanisi kufunga semidziyo yemapurates mumutowo unoshandiswa nemashiripiti uye vanovandudza . Kunyange zvakadaro, bhora rekufananidzira rakagamuchirwa nomwoyo wose nevakawanda vevanhu vePilates.
Zvirwere zveMapurisa zveCore Challenge
Kana iwe uchida kudzorera bhodhi rekufananidzira nokuda kwechikamu chayo chinokosha, unogona kuidana kuti Instability Ball, Off-Balance Ball, kana Injini-All-Your-Core-Muscles Ball. Icho chinetso chinopa huno kumisungo miviri inoita kuti bhoja rekufananidzira rive rakakurumbira muPirates. Izvo "chibvumirano" chinopedza chinetso chakakwana kana munhu ari kuedza kugara kana kurara pane imwe nguva achidzidzira.
Chero pose paunenge uchiedza kuenzanisa, iwe une mukana mukuru wekuedza simba rekushandisa uchishandisa simba rekusimudzira uye kusimba kwemisimba. Iwe uchaona kuti kunyange uine kungova mahudyu kana makumbo pabhora apo muviri wose uri wakasimba pamatanda ndiko kuwedzera mukuoma.
Nzira Dzokushandisa Magirazi Anoshandiswa
- Wedzera kuoma kwekuita basa nekuwedzera kuenzanisa uye / kana kuwedzera matambudziko.
- Ita zvisizvo zvisingaoneki zvemukati kuitira kuchengetedza.
- Vadzidzisi vanoshandisa mashandisirwo ekurovedza muviri kuti vawane mhinduro yeurusomuscular kuvadzidzi vavo.
- Kudzidzisa mabhora kunowanikwa mune zvakawanda zvirongwa zvokurapa.
- Gara pane bhoti rekushandisa kushanda kuti uchengetedze musikana wemimba uye mupfupa.
- Chimbidzika kuti udzivirire kushanda muviri.
- Tsika: Mipira yakanaka kuti uzvipfe mberi-mberi kana shure-kuitira muviri wakanaka kutambanudza.
- Play!
Kuenzanisa uye Kubatsira
Nzira dzokubatanidza mabhodhoro emagariro muPilates-based workout inenge isingagoni kuverengwa. Chinhu chinokosha ndechokuti urambe wakarurama kune chinangwa chekuita basa.
Wedzera dambudziko uye zvakasiyana-siyana kuPilates mat maitiro anoshandiswa nekuedza kushaya simba kwebhora, kana kushandisa chimiro uye uremu bhora sechinoshandiswa chinetso. Somuenzaniso, mumwe aigona kuita Mazana nemakumbo akaputika pabhola (kuenzanisa), kana mumwe anogona kuedza kuita Mazana achibhabha bhora pakati pemakumbo (kuwedzera).
Kutenga Pilates Fitness Ball
Pirates inoshandisa mabhora haina mari, inobatsira uye inonakidza zvikuru inokosha chaizvo kuwana imwe. Zvirwere zvepfungwa zvinowanikwa pose pose pose pakushandisa zvishandiso zvinotengeswa, kubva pazvose zvinotengeswa zvinoshandiswa kusvika kune zvekuchengetedza zvigadzirwa zvekuchengetedza uye zvidzidzo. Kana iwe usingagoni kuwana imwe ipapo, unogona kuwana imwe paIndaneti.
Pilates Inodzidzisa NeFitness Ball
Easy
- Ita Pelvic Curl - makumbo mumutsetse wepamusoro wakatsiridzirwa pabhora.
- Ita Simba Rakatenderera - maoko pamusoro bhora, richibvumira kuti ribudirire nemuitiro.
Moderate
Zvimwe Zvakaoma
- Ita - Kubata bhora rakanaka mumaoko ako.
- Ita Zuva Rakavhuna Dombo - bhora pakati pemakumbo ako.